Girls need to eat Breakfast

I feel that I can be an expert – having raised 4 children. Breakfast is always an issue and it becomes more challenging as they get older. We are so buzy getting out the door that there is no time for quality family dining!

New research reiterates what Mom said every morning: "EAT YOUR BREAKFAST." We all know intellectually that Breakfast is the most important meal of the day in order to kick start your metabolism from a nights sleep as well as keeping your energy up during the morning. Unfortunately more than half of us skip it due to a variety of reasons.

Skipping breakfast, especially for girls, can have a more serious effect.

Blood sugar surges may result in erratic eating patterns, eating more junk or diet type foods and being overweight.
Morning rush on an empty stomach increases the levels of stress hormones in the bloodstream. These stress hormones themselves affect the brain and increase simple carbohydrate craving. The resulting food choices may affect behavior and learning.

Benefits of Breakfast

Breakfast-eating girls show a general increase in math grades and reading scores, increased attention, improved behavior, fewer emotional issues and fewer nurse visits
Eating breakfast increased daily dietary fiber intake significantly, and also provided more protective vitamins and minerals.
Girls especially have a greater demand for breakfast
As women they will be preparing their bodies for a healthy pregnancy and a healthy infant
Adolescent girls are at higher risk of failing to meet nutritional requirements than boys due to an overwhelming desire by most to be thin. This can create energy and nutritional deficiency.
Dieting can be dangerous and lead to food disorders
We have to teach them that it is better to stay slim and healthy by eating good foods and being physically active.

Due to poor choices, girls may not get enough of certain nutrients. Nutrients to think about: Calcium, Vitamin C, Vitamin D, Iron, Zn, folate

Nutrient	Why is it important	Food sources
Calcium	Adolescent females consume less Ca than is recommended by experts - 1,200 mg. Girls should consume 3 svg of milk and alternatives every day. Deficiency of Ca at this age may lead to increased risk of osteoporosis later in life, as bones form around this age (14 to 18)	lower fat dairy products broccoli sardines and salmon with the bones and calcium-fortified foods.
Vitamin D	Aids in the absorption of calcium to strengthen our bones. A deficiency had been linked to several serious diseases and premature death. In the past we only linked lack of vitamin D to rickets and osteoporosis. But today research shows the lack of this vitamin could be associated with increased cancer of the colon and breast; heart disease, diabetes, autoimmune disease, multiple sclerosis and fractures Children and toddlers are now being tested and 40% are deficient! Pediatricians recommend that teenage girls should be getting double the recommended amount.	Fortified dairy and cereals. Fatty fish such as tuna, salmon, mackerel and sardines, cod liver oil and Small amounts in butter, cream, egg yolk, liver, veal and beef.
Iron	Girls are at high risk for iron deficiency due to inadequate intake of foods high in iron and vitamin C, that helps to absorb iron	animal sources: chicken and beef liver, mussels, beef, shrimp, sardines, turkey plant sources: dried beans, vegetables, dried fruits, breakfast cereals
Vitamin C	Aids in absorption of iron.	most fruits and vegetables, with citrus fruits, including oranges, grapefruits and their juices.
Zinc	Needed for the immune system and for proper cell growth	Beef, pork, lamb, peanuts, peanut butter and legumes
Folate	Important in prevention of birth defects and heart disease.	Dark green leafy vegetables, dried beans and certain fruits such as oranges and strawberries. Make sure to consume 2 cups of fruits and 2.5 cups of vegetables every day. Most cereals, pasta, bread and grain products are now fortified with folic acid

Role Models

Won’t happen magically. We have to be eating breakfast
This is the only way that they will take the healthy breakfast habit with them into adulthood and prevent serious disease associated with poor eating habits such as obesity, diabetes type 2, heart and stroke, osteoporosis and certain cancers
A Tim Horton Coffee and muffin doesn’t cut it

Four food Groups: Magic bullet

Canadas food guide, portion size, healthy options.

Good Breakfasts:

Combine at least 3 of the 4 food groups to get the most nutritious breakfast.
The protein should be lower fat and lean and the carbohydrates should be complex – whole grain.

Perfect Breakfasts

Oatmeal (not instant) made with lower fat milk and topped with fresh fruit or berries and almonds or walnuts – avoid instant packages
Lower fat Yougurt with fresh fruit or berries (avoid artificially sweetened) – toast/ cheese or peanut butter
Smoothie made with 2% milk, yogourt, juice and your choice of fresh fruit – granola or cereal or toast
eggs with toast, vegetables, cheese + yogourt or milk
Natural Peanut Butter and Jam (Natural Sugar) sandwich with Milk and sliced banana with yogourt or milk. (Processed peanut butter contains 1/3 icing sugar and is processed or contains trans fats)
Cereals and bread:
- 1,2, 3 rule: For every 100 calories, less than 2 grams of fat and more than 3 grams of fibre.
- Cereals should have whole wheat flour as main ingredient – not just wheat flour.
- Sugar content: 6 – 7 gram per serving.
- Read cereal labels: - manufacturers market healthy when its not. Watch for words like honey, golden crisp, frosted – all equal sugar.
- watch serving size: most eat up to 50% more
- large bowl of sugary cereal gives you half your recommended sugar intake for the day

When to eat?